Cunista saxda ah waa la fududeeyay!

Qanacsan

• Dib u eegis loogu talagalay

Agaasimaha fayaqabka ee Lake Austin Spa Resort Lora Edwards, MSEd., R.D., waxay ku talinaysaa in la sameeyo qorshayaal cunto iyadoo la isticmaalayo miiska Cuntooyinka Smart ee Jidhka Nolosha Dumarka (Rodale, 2005) ee Pamela Peeke, MD, MPH, xubin guddiga la-talinta Qaabka. Falsafadda ka dambaysa barnaamijkan ayaa ah in cunto kasta lagu daro isku -darka borotiinka, karbohaydraytyada iyo dufanka caafimaadka qaba si aad u dheregto.

Si aad u abuurto cunto adiga kuu gaar ah, ka dooro hal shay midkiiba kooxaha A, B iyo C, adigoo ku daraya qayb ka mid ah khudaarta aan istaarijka lahayn ee kooxda B (sida brokoli ama karootada) ugu yaraan laba jeer maalintii. Hubi inaad wax cunayso afartii saacadoodba mar ama wax ka badan.

Kooxda A: Borotiinada Casriga ah

Ukunta, farmaajada iyo caanaha dufanka yaraaday

Jiis, khafiif ama aan dufan lahayn, 2 oz.

Yogurt dufanku ku yar yahay, 8 oz.

Ukun dhan, 1

Ukun cad, 3 ama 4

Beddelka ukunta, 1/3-1/2 koob

Jiiska Lowfat, koob

Dufan yar (1%) ama caano aan dufan lahayn, 8 oz.

Jiiska ricotta oo aan dufanka lahayn, 1/3 koob

Kalluunka (4 oz.)

Kalluunka

Haddock

Salmon

Kalluunka kalluunka (haley, carsaanyo, lobster)

Tuna

Hilibka ama digaagga (3-4 oz.)

Digaag ama naaska turkiga ee aan maqaarka lahayn

Hilibka lo'da ama hilibka doofaarka

Hilibka jilicsan ee jilicsan, sida ham

Cuntooyinka soy/hilibka lagu beddelo

Hilibka digaaga ee soy, 1

Burger soy, 1

Ey kulul eey, 1

Jiis soy, 2 oz.

Caanaha soy, 8 oz.

Soy nuts, 1/4-1/3 koob

Tofu, 4 oz.

Kooxda B: Kaarboohaydaraytyada Casriga ah

Khudaarta (1/2 koob oo la kariyey ama 1 koob oo ceeriin ah)

Artichoke

Geed -geed

Digir

Broccoli

Brussels sprouts

Kaabashka

Karootada

Ubax

Selery

Galleyda ( istaarijka )

Qajaar

Digirta cagaaran

Basbaaska cagaaran

Salaar

Mushrooms

Basasha

digir (starchy)

Baradho, macaan (istaarijin)

Bocorka

Isbinaajka

Squash

Yaanyo

Zucchini

Miraha (1 miro oo dhan ama 1 koob oo berry ah ama maraqa qaraha)

Tufaax

Berry (strawberries, blueberries)

Miraha liinta (orange, bambeelmo)

Miro la qalajiyey, 1/4 koob

Qaraha, cantaloupe

Badarka oo dhan

Rooti hadhuudh oo dhan ah, 1 cad

Bagel sarreen ah oo dhan, pita ama duub, 1/2

Bariis bunni ah oo la karkariyey, 1/2 koob oo la kariyey

Bariiska duurjoogta ah ee la kariyey, 1/2 koob oo la kariyey

Boorashka, 1/2 koob oo la kariyey

Barley, 1/2 koob oo la kariyey

Kooxda C: Dufanka Caadiga ah

Avokado, 1/4

Midhaha: 15 yicib, 20 laws, 12 badh walnut (sidoo kale waxaa lagu tirin karaa sida Proteins Smart)

Saliid saytuun ah, 1 qaado

Saliidda Canola, 1 qaado

Saliid safflower, 1 qaado

Cunto fudud

1/2 qayb ka mid ah Protein kasta oo Smart ah iyo 1/2 qayb kasta oo Carb Smart ah

1 qaado oo subagga lowska ah ee celery ama 1 tufaax la jarjaray

Cunto kasta oo aan dawli ahayn, wakhti kasta

1/2 qayb nuts oo lagu qaso 1/2 qayb miro la qalajiyey

1/2 koob oo qamadi ah oo dhan iyo humus

Cuntooyinka qashinka ah (si tartiib ah u tirtir ama u cun)

Cuntooyinka la habeeyey: Sonkor cad, baasto cad, buskud, jajabyo, keega,

baararka nacnaca, soodhaha

Hilibka la warshadeeyay: Bologna, eeyaha kulul, sausage

Hilib cas oo dufan buuxa leh, caano iyo farmaajo (dufan buuxa oo sarreeya)

Cunto kasta oo leh dufanka trans

Dib u eegis loogu talagalay